WARM UP

(14 min)

2 Groups
a) 2 min cal row
-rest :60
b) :30 active spiderman, active sampson, down dog push ups, alt bw lunges
-rest :60
c) everyone together: 20:10 x 8 min

• light shuttle run + line drill (1-2)

MOBILITY

:60/60 banded pec stretch
:60/60 dowel front rack stretch
:30 pvc pass throughs

STRENGTH

A. Series: 4 Rounds

• 8 Bench Press (w: 85-110 start) (m: 125-155 start)
• 30 banded UH speed rows
• rest :90

B. Series: 4 Rounds

• 10 Pullups
• 12-15 Ring Rows
• 40 Seated Plate Ab Twists (25-35lb)
• rest :60

CONDITIONING

Amrap with time left:

• 100M Run
• 100M OH Plate Farmer Carry (25/35)
• 15 DB Front Squat